Could rolling out a yoga mat help control blood sugar? A growing body of clinical research suggests it can play a real supporting role — and a recent randomized controlled trial adds some of the most striking numbers yet. Published in 2025, the four-arm study tracked people with type 2 diabetes and found that a structured yoga programme meaningfully lowered their long-term blood sugar markers. Here is what the science actually shows, and how to translate it into a safe, sustainable practice.
Yoga’s benefits may extend beyond blood sugar: a large review of 30 trials also links a gentle practice to lower readings for people with high blood pressure. See our guide to yoga for high blood pressure for the evidence and seven poses to try.
What the Research Found
The randomized controlled trial enrolled 120 adults with type 2 diabetes, aged roughly 40 to 60, and split them into four groups: a yoga group practising around 60 minutes a day, a group using a traditional gastro-hepatic (abdominal) pack, a combined group doing both, and a control group receiving usual care.
The headline measure was HbA1c — the roughly three-month average of blood glucose that clinicians use to gauge diabetes control. In the yoga group, average HbA1c fell from about 8.17% to 6.95%. The combined yoga-plus-pack group saw the largest drop, from around 8.23% to 6.29%, edging toward the general target range for many people with diabetes. Fasting blood sugar and post-meal (post-prandial) blood sugar also declined significantly, while the control group changed little.
Just as notable were the psychological results. Perceived stress scores in the yoga group dropped sharply — from roughly 17.7 to 9.8 on the Perceived Stress Scale. That matters because chronic stress raises cortisol, which in turn nudges blood sugar upward, so calming the nervous system is not a side benefit here; it is part of the mechanism.
This single trial does not stand alone. Earlier systematic reviews and meta-analyses comparing yoga and walking for type 2 diabetes have repeatedly reported improvements in fasting glucose and glycemic control, and large reviews of yoga alongside Ayurvedic practice have reached similar conclusions. The consistency across studies is what makes the picture persuasive, even if any one study has limits.
Why It Matters
Type 2 diabetes affects hundreds of millions of people worldwide, and management usually leans on medication, diet, and movement. Yoga is appealing because it is low-cost, low-impact, and layers several benefits at once: gentle muscular activity helps cells take up glucose, twists and forward folds compress and stimulate the abdominal organs, and breath-focused practice lowers the stress load that can sabotage blood sugar control.
Crucially, researchers frame yoga as complementary — something that works alongside prescribed treatment, not a replacement for it. The trial participants who improved most were following a structured, near-daily routine, which is a reminder that consistency, rather than intensity, tends to drive results with metabolic conditions.
5 Yoga Practices to Support Blood Sugar
You do not need advanced poses to benefit. The following practices reflect the kinds of movements and breathwork used in glycemic-control studies. Move slowly, breathe steadily, and stop if anything feels sharp or dizzying.
- Surya Namaskar (Sun Salutation): A flowing sequence that gently raises the heart rate and engages large muscle groups, helping muscles draw glucose from the blood. A few rounds at an easy pace is a strong daily foundation — see our pose-by-pose Sun Salutation breakdown to learn the form.
- Ardha Matsyendrasana (Half Lord of the Fishes): A seated spinal twist that compresses and massages the abdominal organs, traditionally associated with supporting digestion and the pancreas.
- Paschimottanasana (Seated Forward Bend): A calming forward fold that stimulates the belly and encourages the “rest and digest” state that helps regulate stress hormones.
- Dhanurasana (Bow Pose): A gentle backbend that stretches the front of the body and stimulates the abdominal region; approach it cautiously and skip it if you have back issues.
- Pranayama (breath-focused practice): Slow, controlled breathing calms the nervous system and lowers perceived stress — the same effect the trial linked to better glucose numbers. Explore techniques such as breath retention (kumbhaka) once you are comfortable with steady breathing.
What This Means For You
If you live with type 2 diabetes or prediabetes, the practical takeaway is encouraging but measured. Adding a short, consistent yoga routine — even 20 to 30 minutes most days — may help improve your blood sugar and stress levels over the course of a few months. Track your response with your own glucose monitoring and share it with your care team, especially in the early weeks, because as your control improves your medication needs can change. Never adjust insulin or other prescriptions on your own.
Take extra care if you already have diabetes complications. If you experience numbness, tingling, or reduced sensation in your feet, favour supported, stable poses and read our guide to yoga for peripheral neuropathy before practising. If you have retinopathy or high blood pressure, avoid deep inversions and intense breath retention until a qualified teacher or doctor clears you. And because metabolic and hormonal health are deeply linked, some of the same mechanisms show up in related conditions — our coverage of yoga and PCOS reaches similar conclusions about stress, metabolism, and consistency.
Key Takeaways
- A 2025 randomized controlled trial found a daily yoga programme lowered average HbA1c in people with type 2 diabetes from about 8.17% to 6.95%, with the combined group reaching 6.29%.
- Fasting and post-meal blood sugar improved too, alongside a sharp drop in perceived stress.
- Yoga appears to work through several channels at once: muscular glucose uptake, abdominal stimulation, and stress reduction.
- Treat yoga as a complement to — never a substitute for — medical care, and monitor your blood sugar as your practice grows.
This article summarises published research for general information and is not medical advice. Speak with your doctor before starting a new exercise programme, particularly if you have diabetes complications.
